How am I THIS sore?

Michelle

8.2 miles - on a bike

SO, I hit the pavement this morning after taking a day off to recover from a workout that consisted of 200 lunges, a series of sit-ups and some push-ups. This workout seemed like a great idea at the time, to continue my leg strength for my 14er climbs this summer but was only a reminder the next few days that I need to do more lunges and squats. More legs in general.

Needless to say, I ran about a block before I pooped out. Yes, I was going to die so I stopped. I marched back into the garage and grabbed my bike turned up my ipod and headed for the Poudre Trail. I made myself get up out of the saddle for a lot of the ride to work out the soreness in my legs.

I am feeling better today...still walking a bit funny and bending down is not fun, but I am alive.

Tomorrow I will work it out with fartleks and additional squats.

Sigh, oh the joys of training!

Hill Sprints

July 19, 2011
Rachel
Today's Mileage: 4.75 miles

I've been training for my race for several weeks now and am finally feeling the need to mix things up a bit. I know that variation, including hills, sprints, strength training and other cross-training efforts, are really valuable when training for a half-marathon or marathon. But I'm also a creature of habit and have been pretty stuck in my short-medium-long run routine (one of each per week). This article inspired me to step outside of my box and start mixing things up a bit.

This morning I did a hill workout in my neighborhood. I found a mild to moderately steep hill about 0.10 to 0.15 miles long. I'd sprint at my hardest pace to the top of the hill and then jog fairly slowly the remainder of the half mile loop back to the bottom of the hill. I did the loop 6 times, and with my warm-up and cool-down jog to and from the hill, managed to get my nearly 5 mile run in for the day.

It was definitely a different type of workout than just plodding along at the same pace, mile after mile. I felt strong going up the hill (at least for the first part of it), and exhausted at the top and while recovering. I didn't like this running workout as much as a normal run, and I get a lot of interval training in at the gym two days a week. But it was a nice change and I believe that it will help my strength and endurance to continue to incorporate hill and sprint workouts into my training from here on out.

Run and Conquer

July 15, 2011
Rachel
Today's Mileage: 8.5 miles

All this running and training seems to have given me a shot of courage.

I like to think that I'm a pretty tough chick, and I've had some experiences and adventures to back that statement up. But there is one thing in life that turns me into a complete and total wimp. Namely...snakes. You can read over here and here about the severe snake phobia I've lived with for most of my life, and the hard work and progress related to some therapy I'm doing to conquer this phobia.

Needless to say, I think about snakes for at least 50% of the time that I'm running outside...and sometimes much more than that. Really. Every stick I see in the distance and every rustle along the trail is a possible snake. But....! Last week, at mile 7, at my turnaround point for the last mile, when I was having to dig pretty deep to keep going...I saw the tiniest little snake stretched out across the path. I slowly jogged up to it...looked a little closer to make sure that's what it was...turned around...and continued my run. For those of you who know me...that's A BIG DEAL! Historically, I would have started sobbing, screaming, and had nightmares for at least a week after that experience.

I like to think that it's partly because of all the hard work I've been doing with my snake therapy, but I also think it's because I was 7 miles into a run and knew I wouldn't be able to get started again if I stopped at that point. I was simply too exhausted to have a complete and total meltdown over this tiny snake.

Also, part of being able to ignore my irrational snake fear while running, for whatever reason, is familiarity with the route. And, I've gotten familiar and comfortable with the Highline Canal trail, where I've been doing my weekly long runs. But it rained so, so hard yesterday afternoon that I was forced to skip my Thursday afternoon run along my familiar route. I really was left with just one option...run this morning, in Castle Rock, before work. The problem with Castle Rock is that there aren't that many places where you can run a long distance without the route including several serious uphills. Although those hills are great when I'm doing less mileage, for me to be able to complete 8+ miles, I need my route to be pretty flat. But there is one perfect route, the East Plum Creek Trail. Last night I was able to map a nice 8 mile run and plan a place to stash a sports drink halfway.

And then I had to think long and hard about actually doing this run. You see....2 years ago, I was walking along this trail, less than a quarter mile from the trailhead, with my new baby (in a stroller) and my good friend Rachel. And wouldn't you know it...we saw a snake. Not a huge snake, but not a tiny snake either. And I completely abandoned the stroller (and Rachel) and ran all the way back to my car crying and screaming. And I hadn't been back to that trail until this morning! (let's not talk too much about the fact that I left my new baby to fend for herself....well, she was with Rachel, so she was fine...but still, I'm not totally impressed with my mothering skills in that moment).

Anyway, I was so "scarred" by that experience that I have been missing out on the beauty of this trail for two full years. This is such a great resource for my community! It meanders along the creek the entire way, there are no street crossings, and it's got the mileage available for me to do these long runs, close to home. What a find! The full moon was shining above when I started the run and I loved watching the sun rise, listening to the birds, and seeing a beautiful deer with a full rack!

I'm not sure how long I would have continued to avoid this little treasure right in my neighborhood if I didn't need to get these miles in this morning..and for that I'm very thankful. And feeling pretty courageous!

Without Music, Life Would Be A Mistake

July 12, 2011
Rachel
Today's Mileage: 5.0 miles

I couldn't do this without my music. I'm still using a sad, old, 2nd generation ipod Nano that I've had for over 5 years...but it goes with me every time my shoes hit the ground. My music selection is a bit schizophrenic....but it's what keeps me going.

Here's a small sampling of some of the music I LOVE to listen to when I'm running.

Foxy Lady

Foxy Lady

Interesting things that happen at 5:30 a.m.

Tuesday, July 12th
Michelle
30 minutes with interval sprints

Okay, you do see some interesting things at 5:30 in the morning. My favorite thing to see is our neighborhood fox. He is gorgeous and I have always equated seeing a fox to having good luck - so lucky me! This morning I saw him in the middle of the street and we stopped for what Jeremy refers to as a stare down. For one solid minute we just gazed into each others eyes from a safe distance.

Other things that happen at 5:30 a.m.

Your see your neighbors in their underwear fetching the morning paper
Your trash man begins to look familiar
You spot the occasional left shoe in the middle of the street and wonder...
You see others running and as you start to chuckle at their form, until you become self conscience about your own gallop
You hear the ringing of the abandon cell phone in your neighbors yard no doubt left there from the party the night before.

I wonder what happens at 4:30 a.m. . . .

48.4 Miles - A great vacation

A picture from our 15 mile trek into Cascade Canyon

48.4 Miles

A great vacation

Sunday, July 10th

Michelle

Adding up my vacation miles

I realized on my 11 day vacation that as of today, the half marathon Selena and I said we were going to do is in 41 days. As I shared this with Jeremy he said - "that is crazy" or something like that, I couldn't really hear him in front of me on our hike. 

What does he mean that's crazy? Oh, yes, because I haven't been running on vacation and it takes like 2 days to get out of running shape and like a week to get back into running shape (Don't quote me on that I made it up from my long-term memory) and to get marathon ready, you need 8 weeks. I was in a panic.

Okay, I thought, I could maybe crank it up a notch (or 10) and really knock this thing out. Then I remembered back to my first half marathon when I did that and I injured myself. Not a great idea. PLUS, with my 14er climbing schedule this summer and a new job, I can foresee some obstacles. 

I emailed Selena - "um have you actually signed up for the half marathon yet? If not, what about the one in October? Up for that one instead? I am afraid I may hurt myself if I push for August (lol)."

Within about an hour I got a refreshing email back saying that this may be more realistic and she will check that one out. WHEW! So we are looking at doing some adjusting and re-focusing - not giving up just changing our stride.

In the meantime, I decided to add up my milage of physical activity on my vacation.

1 night dancing to Widespread Panic = 3 miles

1 night dancing to Widespread Panic = 4 miles

1 night dancing to Widespread Panic = 5 miles (they played my favorite song + going to the country so I know I danced harder)

4 trips on my bike from the condo we were staying at into town = 8 miles

A walk around the independence day festival in Driggs, Idaho = 1 mile

A bike ride from our campground to our hike and back = 6 miles

A hike to Taggert Lake next to the Tetons = 6.4 miles

A trek into Cascade Canyon = 15 miles

Total milage = 48.4 miles in 11 days

Okay so maybe the dancing is a stretch but at least I was moving and grooving during my vacation! SO, I think it is time to re-evaluate our goal and make a solid game plan. Rachel is my hero with her super organizational powers and I am inspired by her. So here it goes...

The Power of Positive Thinking

July 7, 2011
Rachel
Today's Mileage: 8.0 miles

Today I did the same 8-mile route that I did last Thursday. And what a different experience it was. Last Thursday I was feeling really positive about my ability to do my longest run to date during this training session. It was nice and cool, I had the trail to myself, and I mostly enjoyed myself.

Here's a little glimpse of my train of thoughts during my run today:

"Wow, it's really hot. I'm not sure if I can make it in this heat. Did I drink enough water? What happens if I faint? Who will help me? Will anyone find the business card I put in my shorts so they can notify someone that I'm unconscious on the trail? I should have brought more water. How am I ever going to run a half marathon if I already feel horrible 2 miles into this run? Man that guy is running really fast...why am I running so slowly? What do I do if I start feeling dizzy? Would it be weird to go to one of those fancy houses over there and tell them I'm having a medical emergency. Wow...I really need to pee. What should I do about that? Can I go behind a tree? There are probably snakes behind those trees. I'll never be able to start up again if I stop to pee. Maybe I should turn around now and just do 6 miles today....."

And on and on and on. I clearly knew that these negative thoughts started the vicious cycle of feeling bad while running and then having more negative thoughts. I tried really hard to have enough control over my thoughts to start thinking positive thoughts instead, like, "hey, this feels great! I'm so proud of myself for doing this! I love this song! What a gorgeous sunny day!". But I seemed to have no control and my mind kept wandering to those negative places.

And yet, I completed the run, and felt very positive about it afterward. And I learned a lot about how important it is to try to keep positive thoughts in your head while training and racing.

CDO

July 5, 2011
Rachel
Today's Mileage: 3.2 miles

.....Ha ha, that's totally me

Unlike Michelle, I am a big planner when it comes to mapping my runs. I really dislike the thought of just going out the door and going where my running shoes take me. And unlike several years ago (the last time running was a big part of my life), the technology available to us runners is pretty awesome to help with the planning side of things.

My favorite website for planning my routes is mapmyrun.com. I have almost 20 runs that I've mapped out using this website. I haven't done all of them, but some of them I've already planned for when my mileage increases closer to the race. It gives me a lot of comfort and confidence going into a long run to know exactly where I get to turn around and what each part of my run looks like. The day of a long run, I actually have the route up on my computer for most of the day and I'll look at it (with the aerial photo overlay) several times throughout the day so I can mentally rehearse my run.

I like that I can find a route that fits into my mileage for the day no matter where I might be. Last month, a mapped a few runs in Pagosa Springs for when we were on vacation there, and I'll definitely to the same for some runs I can do in Lyons when we're at festivals this summer.

This website is also a social networking site for runners, so if you're so inclined, find me there (rachandlily)!

For Those Of Us Who Enjoy Adult Beverages....

July 3, 2011
Rachel
Today's Mileage: 4.0 miles

Beware! I spent much of the day Saturday enjoying Tommyknocker beer at the bluegrass festival, and then ate a burrito bigger than my head at the Morrison Inn. Luckily, I drank some water before bed, but I'm not going to lie and tell you I was feeling fabulous during my 7:30 a.m. run today.

I swear I could feel that beer coursing through my veins as I ran up a very long hill in what seemed to already be 80 degree heat. But, I feel MUCH better now! I think my day has been more centered and productive after sweating that all out of my system early this morning.